Serious Training Thread

[pamith]

Should I post my routine?

[Gym Rat]

Should I post my routine?

No, its top secret bro...

[ROBOAK]

pamith work out

Cleveland steamer - 4 sets

blumkin - 4 sets

alaska pipeline - 4 sets

rusty trombone  - 4 sets

[Gym Rat]

Set 1 - Pop 3 1-AD pills, wash it down with FrogTech.
Set 2 - Cockroach shuffle cardio (run around stomping them).
Set 3 - Take selfie using 1990 Moto Flip-Fone w/ Potato-Vision.
Set 4 - Bench 405 for a few reps.

[IroNat]

Set 1 - Pop 3 1-AD pills, wash it down with FrogTech.
Set 2 - Cockroach shuffle cardio (run around stomping them).
Set 3 - Take selfie using 1990 Moto Flip-Fone w/ Potato-Vision.
Set 4 - Bench 405 for a few reps.

"Only-the-last-few-reps-make-a-difference" training protocol.

[IroNat]

Deads / (a little bit of) Back / Bi's

Work Sets
-315 x 8
-405 x 5
-405 x 5
-425 x 3
-435 x 3

Hammer Pulldowns - 4 sets
Seated D-Bell Curls - 4 sets
Preacher Curls - 4 sets
Preacher Hammers - 4 sets

That's a good one.

[GymnJuice]

Should I post my routine?

Yes, but make sure to ask us not to share it so that it stays top secret.

[joswift]

Back today

4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns

Started Prep today for NABBA Britain 3rd June

Daily diet
100gms oats
1kg mince
6 whole eggs

Around 2200 cals

[bhank]

Back today

4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns

Started Prep today for NABBA Britain 3rd June

Daily diet
100gms oats
1kg mince
6 whole eggs

Around 2200 cals

Awesome you should be a svelte 180lbs after a few weeks of that

[joswift]

Awesome you should be a svelte 180lbs after a few weeks of that

and taking a trophy home instead of a participants medal more than likely

[wes]

Feb. 9th. 2023

Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets

Also did some stretching.

[Gym Rat]

Feb. 9th. 2023

Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets

Also did some stretching.

Great Wes!!!

[wes]

Great Wes!!!

Thanks GR !! 

[ThisisOverload]

Feb. 9th. 2023

Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets

Also did some stretching.

Good to see you pushing it again.

[Soul Crusher]

 

[Gym Rat]

Back today

4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns

Started Prep today for NABBA Britain 3rd June

Daily diet
100gms oats
1kg mince
6 whole eggs

Around 2200 cals

Looking FWD to your journey back to the stage!

[Phantom Spunker]

Should I post my routine?

Don't post it for free, Pamith. That's bad business! People would pay a fortune to look like you: why should they get all that knowledge for nothing?

[robcguns]

5 sets laterals 20s for 20s
Superset
5 sets db shrugs 95s for 15-20s

5 sets laterals 25s for 15-20s
Superset
5 sets weighted dips +45lbs 15-20

5 sets laterals 35s for 10-12s
Superset
5 sets Trx bw curls

5 sets high cable crossovers
Superset
5 sets high cable rear delt

5 sets rotary calf
Superset
5 sets leg raises

Loving laterals lately doing 15-20 sets per workout and the shoulders are coming along nicely.

All reps squeezed hard. Don’t usually lift this early but had some energy today.

[IroNat]

Back today

4 sets pulldowns
4 sets reverse pec deck
4 sets each arm machine rows
3 sets rope pulldowns

Started Prep today for NABBA Britain 3rd June

Daily diet
100gms oats
1kg mince
6 whole eggs

Around 2200 cals

Good one, Swifty.

[IroNat]

5 sets laterals 20s for 20s
Superset
5 sets db shrugs 95s for 15-20s

5 sets laterals 25s for 15-20s
Superset
5 sets weighted dips +45lbs 15-20

5 sets laterals 35s for 10-12s
Superset
5 sets Trx bw curls

5 sets high cable crossovers
Superset
5 sets high cable rear delt

5 sets rotary calf
Superset
5 sets leg raises

Loving laterals lately doing 15-20 sets per workout and the shoulders are coming along nicely.

All reps squeezed hard. Don’t usually lift this early but had some energy today.

The "Magic 5 Routine".

[Gym Rat]

5 sets laterals 20s for 20s
Superset
5 sets db shrugs 95s for 15-20s

5 sets laterals 25s for 15-20s
Superset
5 sets weighted dips +45lbs 15-20

5 sets laterals 35s for 10-12s
Superset
5 sets Trx bw curls

5 sets high cable crossovers
Superset
5 sets high cable rear delt

5 sets rotary calf
Superset
5 sets leg raises

Loving laterals lately doing 15-20 sets per workout and the shoulders are coming along nicely.

All reps squeezed hard. Don’t usually lift this early but had some energy today.

Great session.

[Soul Crusher]

15 min warm up

45 min - Back and Bis - 15-20 sets superset w bis and calve raises

60 min rounds of following

30 sec air bike
10x 135lb barbell row
30 sec air bike
10x hammer curls w 40;s
30 sec air bike
20x prone row w 40's
30 sec air bike - Heavy Sled rows x 10
30 sec air bike
10x chin/pull up 10x hanging leg raise

30 min

Walk on air runner and mix in bis, calf raises, abs, etc


Hanky Panky wouldnt last 5 min w me. 

[robcguns]

The "Magic 5 Routine".

Yeah I seem to like 5,6 or 8s haha.

Great session.

Thank you sir.

[IroNat]

Hanky Panky wouldnt last 5 2 min w me. 

[bhank]

15 min warm up

45 min - Back and Bis - 15-20 sets superset w bis and calve raises

60 min rounds of following

30 sec air bike
10x 135lb barbell row
30 sec air bike
10x hammer curls w 40;s
30 sec air bike
20x prone row w 40's
30 sec air bike - Heavy Sled rows x 10
30 sec air bike
10x chin/pull up 10x hanging leg raise

30 min

Walk on air runner and mix in bis, calf raises, abs, etc


Hanky Panky wouldnt last 5 min w me.

All you did was ride a bike and do some 40lb hammer curls and 135lb rows did you lift after warming up and stretching or was that it?